Hello everyone,
Male 30, 4.0 FTP (280), 400 hours on the bike since 1.5 years, looking to increase to 300W but struggling.
I would like to orientate my training plan in order to be able to maintain the highest possible average power over 1 hour.
I intend to organize my training plan around the themes of “polarized training” and “progressive overload”, organized in 4-week cycles.
Cycle 1:
Week 1 to week 3: steady increase of volume and intensity
Week 4: recovery.
Cycle 2 :
Week 5 to 8: steady increase of voulme and intensity, starting at a slightly higher level from cycle 1.
Week 8: recuperation.
Cycle 3 :
Etc…
As i already run (<2hours), swim(<4hours), and am pretty time crunched, i can’t really do more than 8 hours of biking per week.
I plan to do 2x 1 hours of HIT training, remainder being at zone 2.
Questions about HIT sessions :
What is better, do always the same kind of HIT sessions ?
Alternate between 2 HIT sessions ?
After how long should i change the intervals ?
As i want to perform over a 1 hour hold, i guess i will have to train at FTP (2x20…). As those training are pretty tough, could they replace a HIT session ?
Bonus question about Z2,
What is better, do 2x1 hours at zone 2 on 2 different days, or a single 2 hours sessions ?
Thanks you for your help.